All about the fitness and health lifestyle
All about the fitness and health lifestyle

The 8 Minute Workout is All You Need According to Science

Last Updated:
May 4, 2021

The 8 Minute Workout is All You Need According to Science

Life seems to be busier than ever, which means people are struggling to fit everything they want into their day. Often this means that working out, and eating well get forgotten about. However, did you know you can get enough exercise in a 8 minute workout each day? That’s less time than it takes to get your lunch ready!

So how does an 8 minute workout actually work? Read on to find out.

How does an 8 Minute Workout work?

Back in 2013 the American College of Sport’s Medicine’s Health and Fitness Journal launched the first study into whether a 8 minute workout could increase fitness levels.  This study and further studies have since shown that by using high-intensity interval training, the 8-minute workout engages muscles throughout your body.  However, for the workout to be effective you must be pushing your muscles to their limits.

What are the benefits of this workout?

Scientific studies show that by alternating movements between the upper and lower body will help muscles engage faster. This is part of why HIIT training has become commonplace in many gyms. Since the workout is set up as a circuit, it is also easy to repeat and continue the exercise if you wish to do more than 8 minutes. HIIT training helps to improve overall fitness while helping to reduce blood pressure.

What does the 8 minute workout look like?

As the workout is an intense and fast-paced workout, all of the moves are relatively simple. Each exercise is done for 30 seconds then you have a 15 second rest between them. As an added bonus, all of the exercises can be done without needing any additional equipment. Here is the recommended list of exercises.

  1. Jumping Jacks
  2. Wall Sit
  3. Push-ups
  4. Abdominal Crunches
  5. Step-ups (can use a chair)
  6. Squats
  7. Tricep Dips (can use a chair)
  8. Plank
  9. Running in Place with high knees
  10. Lunge
  11. Rotation Push-ups
  12. Side Plank

What areas does the workout target?

All areas and muscle groups in your body are targeted throughout the 8-minute workout. The abdominal crunches, planks, and side planks focus on building the core strength. Arms are strengthened by tricep dips and push-ups. Jumping jacks, squats, wall sits, step-ups and lunges help to build leg muscles and your glutes. Finally, your back, shoulders, and neck are all engaged throughout the entire workout. 

Who is this suitable for?

The 8-minute workout is perfect for those looking to build strength and increase their aerobic fitness levels. However, it will not aid much in flexibility, or cardiovascular health. As a high-impact exercise routine, this workout may not be suitable for everyone. For example, if you have knee or joint issues, this workout is not suitable as it will likely cause injury. You can, however, incorporate some of the exercises such as wall sits, planks, abdominal crunches and planks into your daily routine as they are low-impact exercises. This workout is also perfect for those who often travel, or those living in apartments with little to no space.

Now, you should be aware that even though the 8-minute workout will increase general health and fitness you may not lose weight. Often this is because your body needs to have a reduction in calories with extra cardio to help burn the fat. As your fitness levels increase, consider repeating the workout several times each day to see better weight loss results.

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